monday-planning git:20260916.11e8983A

Immutable. This exact content is served forever at /api/v1/blob/3f03424b02245228.

---
name: monday-planning
description: Suggest a weekly training structure from recent load and deliver the plan.
---

# Monday Planning

## Goal

Read last week's training load from `state/strava-weekly-baselines.json` (written by weekly-load-review on Sunday). Generate a concrete weekly training plan suggestion and deliver it via the configured channel.

## Steps

1. Read `state/strava-weekly-baselines.json`. If missing or last entry is not from yesterday (Sunday), call `mcp__strava__get-recent-activities` with `perPage: 20` to compute last week's totals manually.
2. Read last week's totals: run km, run sessions, elevation, strength sessions, bike sessions.
3. Read the 4-week rolling average from the baseline file (or compute from available data).
4. Apply planning logic (see below) to generate a 5–7 day training structure.
5. Send a message via the configured channel. If no channel is configured, pipe the plan into `.claude-code-hermit/bin/hermit-run task note .claude-code-hermit <id>` only inside an open record's turn (otherwise skip the note) instead and skip the notification.
   Compose in the operator's configured voice, covering the load context, daily structure, and key workout. Example shape:
   ```
   🗓️ Week plan: [Mon date]
   Based on last week: [X]km running, [load flag]

   Suggested structure:
   Mon: [activity]
   Tue: [activity]
   Wed: [activity]
   Thu: [activity]
   Fri: [activity]
   Sat: [activity]
   Sun: [activity]

   Key session: [highlight the week's main workout]
   ```
6. Write the weekly plan to `.claude-code-hermit/compiled/weekly-plan-<YYYY-MM-DD>.md` (today's date) with frontmatter:
   ```yaml
   ---
   title: "Weekly Plan: <Mon date>"
   type: weekly-plan
   created: <ISO 8601>
   task: <T-... for the open record in this turn; omit this field otherwise>
   tags: [weekly-plan, training]
   ---
   ```
   Body: the full 7-day schedule from Step 5, plus the load context and key session highlight.
7. Pipe one line into `.claude-code-hermit/bin/hermit-run task note .claude-code-hermit <id>` only inside an open record's turn (otherwise skip the note) and finish this workflow.

## Planning Logic

**If last week was a load spike (>25% above average):**
- Reduce total km by 15–20%
- Keep 1 quality session (tempo or intervals), rest easy
- Include at least 2 rest or active recovery days
- No long run (cap longest run at 10km)

**If last week was a load dip (>25% below average):**
- Return to baseline volume
- Include 1 quality session and 1 long run (if baseline includes long runs)
- Note: "Resuming normal training load"

**If last week was consistent with baseline:**
- Maintain volume
- If 3+ consecutive consistent weeks: add one progression element (e.g., +2km long run, or add one interval session)
- Standard week: 2 easy runs + 1 tempo or long run + 2–3 strength/bike sessions

**General rules:**
- Never plan 3 consecutive hard days
- Always include at least 1 full rest day
- If strength sessions have been low (<2/week), suggest adding one
- Do not make assumptions about race goals or injury history: note explicitly if those would change the plan